Comparing Nutrients in 7 ounces Boiled Broccoli VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Boiled Broccoli	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	8.33% 8.08g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	8.28% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	78% 102g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	15.8% 11.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.03% 1.47g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	39% 15g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	62% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16.6% 1.33mg	73.4% 5.87mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	220% 5.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 133mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	74.7% 1121mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.3% 48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Toasted Commercially Prepared Whole-wheat Bread:

• Boiled and Drained Broccoli has more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 15.7 times more Vitamin K than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 6 times more Vitamin B1, 2.3 times more Vitamin B2 and 10.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Broccoli as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Toasted Commercially Prepared Whole-wheat Bread:

• Boiled and Drained Broccoli has 3.7 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 3.3 times more Calcium, 11 times more Copper, 4.4 times more Iron, 4.7 times more Magnesium, 13.1 times more Manganese, 4.5 times more Phosphorus, 32.9 times more Selenium, 13.8 times more Sodium and 4.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 3.8 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 8.7 times more Energy, 9.9 times more Fat, 11.7 times more Saturated Fat, 13.9 times more Omega 6, 7.1 times more Carbohydrate, 4.2 times more Sugars, 2.3 times more Fiber and 6.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.